10/3/2017

Warm-up: EMOM 12, alternating:
a) 20 Mountain Climbers
b) 5 Front Squats
c) 8-10 Pushups

Front Squat: Start with an empty bar and add some weight each round.

Strength: Front Squat/Ring Dip
Every 2:00 x 8 sets

Front Squat 70% x 4 reps  ( Your Front Squat is about 85% of your Back Squat )
3 Strict Ring Dips + 4 Kipping ring dips,       Box Dips/ Push-ups

WOD: 21-15-9 For Time: 12min Time Cap
Level 3/2/1
Dumbbell Squat Clean Thruster,  45/35,   35/25,  20/10
Pullup/Pull-up/Jumping Pull-up

Extra Work: Row

3:00 @ easy pace,
2:00 @ moderate pace,
1:00 @ above moderate pace
2:00 Rest

3000m Time Trial